IMG_0203 [accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70% run, row, skip or bike, then 2-3 sets of -60sec per side hamstring self massage with lacrosse ball -10 FFESS/side -15 shoulder pass throughs [/tab]

[tab title="Group Metcons"] Monday In teams of 2, with only one partner working at a time, complete: 1set of as many unbroken pull-ups as possible, 1 set of as many unbroken tempo push-ups as possible. Then switch partners. Accumulate as many reps as possible in 12min time cap.

Tuesday 2 sets: = 3mins of: 3 burpees + 9 kb swings, 1min rest, then 3mins of 3 burpees + 6 wall ball, rest 1min. goal is to keep output for all 3 sets as even as possible.

Wednesday For time (record scores): 25-20-15-10. ball slams, kb swings to chin

Thursday 20sets: 30sec work & 30sec rest. -double unders, row, wall ball, burpee box jump

Friday 5 sets: 30sec battling ropes, 30sec transition, 60sec row or airdyne @ 95%, rest 3mins

Saturday 5 sets: 6 man makers, 6 tall box jumps (step down), 12 toe to bar

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[tab title="Foundations"] Workout 1 A. Bench Press, 4x2-4, rest 2mins B1. Band Row 3x15, rest 0sec B2. Front plank on elbows/forarms, 3x45-60sec (can be weighted), rest 30sec C. Group Metcon

Workout 2 A. Deadlift 3x8, ramping, rest 2mins between sets. B. Front Step-up 3x12/side, rest 30s between sides C. Group Metcon

Workout 3 A1. DB Seesaw press 3x10-14 per side, rest 90s A2. Back Squat 3x8-10, rest 90sec A3. Tempo Ring Rows [1111] 3x8+, rest 90sec B. Group Metcon

Workout 4 A. Tall Box Jumps (step down) 4×6, rest 60-90s B. TGU 4x3/side as heavy as possible. Rest 1min between sides. C. 4 sets for quality: -60sec double unders -60sec max perfect push-ups -60sec skin the cat or knee to elbow practice [/tab]

[tab title="Training - General"] Workout 1 A. Back Squat 2x2@90%, 1x2+@90% B. Group Metcon

Workout 2 A1. Shoulder Press 3x6, 1x6+ all at 80%, rest 1mins *compare to weeks of feb 11 2013 A2. Chest to bar chin-ups 4xmax reps, rest 2-3mins B. Group Metcon

Workout 3 A. Speed DL EMOM for 10mins, 3reps @ 60% B. Bulgarian Split Squat 3x6/side. rest 60s between sides. as heavy as possible C1. strict Knee to elbow 3x6-10reps, rest as needed C2. GH Raise 3x6-8reps, rest as needed C2. powel raise 3x6-10 reps/side [5010], rest as needed

Workout 4 A. Bench Press 3x1-3@90%, rest 2-3mins B. Front Lever Hold. 4x15sec, rest as needed C. Group Metcon

Workout 5 A. Jumping Back Squat 4x4@50-60%, rest 2mins B1. Side Step-up 3x12, rest 45s B2. DB Hammer Curls, 3x12-16, rest 45s C1 Weighted Front Plank 3x60sec, rest 60s C2. Ring Support Hold, 3x30-60sec, rest 60s

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[tab title="Training - Olympic Lifting"] Workout 1 A. high hang snatch (bar mid thigh) 10x1 EMOM 70-80% B. Drop Snatch + OH Squat. 4 sets C. Group Metcon

Workout 2 A. super squat hip mobility &/or ankle mobility. B. Back Squat 2x2@90%, 1x2+@90% C. Group Metcon

Workout 3 A. Power Snatch 4x1@70-80% B. Clean and Jerk. 1 rep ever 90sec for 10 sets (15mins) at moderate weight for quality. C1. RDL 3x6, rest 60s C2. GH Raise 3x6-8, rest 90sec

Workout 4 A. Bench Press 4x3-5, rest 2-3mins B. Front Lever Hold. 4x15sec, rest as needed C. Group Metcon

Workout 5 A. Paused Front Squat (2sec dead stop at bottom) 4x4, rest 2-3mins B1. Side Step-up 3x12, rest 45s B2. DB Hammer Curls, 3x12-16, rest 45s C1. Weighted Front Plank 3x60sec, rest 60s C2. Ring Support Hold, 3x30-60sec, rest 60s [/tab]

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